Tuesday, May 8, 2018

Tuesday, May 8, 2018

Fast/EZ

Warmup

10 minutes of dry, dynamic warmup

12 X 50 @ 55

4 K/S, 4 stroke/free, 4 variable sprint pattern

Main Set

4 X 100 FAST @ 1:45 as follows

#1 - 25 + 75, #2 - 50 + 50, #3 - 75 + 25, #4 - 100 (:15 sec rest at breaks)

6 X 75 @ 1:15

#1 - Sprint to far flags using max underwater

#2 - Sprint middle 25 using max underwater

#3 - Sprint full 75 using max underwater

4 X [3 X 25 @ 25] @ 3:00

*1st 25 from dive

Notes: Start off the first part with a nice way to build up to a really good 100. The 75's should allow you to continue to hit top speeds in doable doses, while the last round of 25's takes you to the blocks and allows you finish FAST.